Captain T - pics up page 8

I'm entering this to motivate me to finally hit the shape I have been after for years!

My goal is to lose bodyfat, not going for a particular percentage but just want to get low enough to see what my abs look like for the first time in my life!

I'm 5'9" and at my last weigh in I was 76.5kg.  

My diet will be a sort of carb cycling, as follows:

Mon: low carb, no weights, fasted AM SSCV
Tue: high carb, LEGS day, no cardio
Wed: low carb, no weights, fasted AM SSCV
Thu: medium carb, SHOULDERS day, no cardio
Fri: low carb, no weights, fasted AM SSCV
Sat: high carb, BACK day, no cardio
Sun: medium carb, CHEST day, no cardio

I've been cutting for about 8 weeks coming into the shape up competition, during which time I've gone down from 36.5 inch waist to 33.5.  Quite slow progress, but I don't want to sacrifice what little muscle I have!

I reckon if I drop my waist down to around 31 inches, then the abs should be visible - does anybody know if that's about right?

Also I've been on this 4 day split for about 3 months, but I've switched up the exercises so its not been the entirely same routine.  SSCV is 45-60 mins on the bike or crosstrainer.

I won't be using any assistance during the competition, just protein, creatine and a pre-workout drink.  I do have green tea and CLA caps but I'm not sure if I will use them or not.












That's about it.  Wish me luck.

My new journal

starting pics

My new journal

Big back!

James Collier
Like MuscleTalk.co.uk on Facebook

James


Big back!

Thanks James!  Love those deadlifts and weighted chin ups!
 
What would you guess my BF% is?  I'd say around 20-22%?  The camera flash killed what little definition I have :(

My new journal

James


Big back!

x2

Good luck

Cheers Blue!

My new journal

Captain T

James


Big back!

Thanks James!  Love those deadlifts and weighted chin ups!
 
What would you guess my BF% is?  I'd say around 20-22%?  The camera flash killed what little definition I have :(

  Good luck Captain
 

WWW.MUSCLETALK.CO.UK 

Awesome bro subbed!!!

Looking in decent shape atm, good work, back is looking good, i got to agree with james and blue.

Superb job getting your waist down 3 inches! So is this shape up for 12 weeks, which means your cutting for another 12 weeks? I must have it wrong that would mean your cut was 20 weeks long, damn!

Carb cycling - very interesting bro, its been working well then? You cut before, carb cycling better than just normal cutting?

I could see my top 4 abs abit when my waist was @ 34", i got a rubber of fat around my lower ab region, you dont you lucky fook lol, i find it very hard to get below this 34" and havent done so far but @ 31" my abs would defo be out. Id imagine at a 31" waist your abs should defo be visible to some extent, thats - another 2 1/2 inches.

Muscle Finesse & Maximuscle Board Rep

All the best, embeded your photos for you.

Liquid Sun Rayz.co.uk

 

 

Will their be another shape up in the summer do you know Cap?

Also do you know if theres a post where it shows links to everyones journal casue i would like to follow others peoples as well if i know them.

Muscle Finesse & Maximuscle Board Rep

good luck

Thanks!

My new journal

Icemansoldier


Awesome bro subbed!!!

Looking in decent shape atm, good work, back is looking good, i got to agree with james and blue.

Superb job getting your waist down 3 inches! So is this shape up for 12 weeks, which means your cutting for another 12 weeks? I must have it wrong that would mean your cut was 20 weeks long, damn!

Carb cycling - very interesting bro, its been working well then? You cut before, carb cycling better than just normal cutting?

I could see my top 4 abs abit when my waist was @ 34", i got a rubber of fat around my lower ab region, you dont you lucky fook lol, i find it very hard to get below this 34" and havent done so far but @ 31" my abs would defo be out. Id imagine at a 31" waist your abs should defo be visible to some extent, thats - another 2 1/2 inches.

Alright Icey!  Yep 20 weeks would be about right, but you're forgetting that christmas came in that time so thats 2 weeks of doing nothing but eating!

I've only just started following carb cycling, before this I was just eating what I wanted but keeping it sensible.

My new journal

Hazel


All the best, embeded your photos for you.

Thanks Hazel

My new journal

Good luck with this mate... you'll get ripped up in 12 weeks no problem!!

Following simular diet to me...

Make every week count!!.. Train hard!! Diet harder!! 

Never give up!!

Captain T

Icemansoldier


Awesome bro subbed!!!

Looking in decent shape atm, good work, back is looking good, i got to agree with james and blue.

Superb job getting your waist down 3 inches! So is this shape up for 12 weeks, which means your cutting for another 12 weeks? I must have it wrong that would mean your cut was 20 weeks long, damn!

Carb cycling - very interesting bro, its been working well then? You cut before, carb cycling better than just normal cutting?

I could see my top 4 abs abit when my waist was @ 34", i got a rubber of fat around my lower ab region, you dont you lucky fook lol, i find it very hard to get below this 34" and havent done so far but @ 31" my abs would defo be out. Id imagine at a 31" waist your abs should defo be visible to some extent, thats - another 2 1/2 inches.

Alright Icey!  Yep 20 weeks would be about right, but you're forgetting that christmas came in that time so thats 2 weeks of doing nothing but eating!

I've only just started following carb cycling, before this I was just eating what I wanted but keeping it sensible.

Cool so a 18 week cut basically but you prob put on weight during xmas too like everyone else lol So take another 2 weeks off that makes it a 16 week cut. Thats fookin long you should be in absolutely ace shape after bro seriously, should be nice and toned with abs showing. Just think if you drop 2lbs a week for 12 weeks thats 24 lbs!!!! nearly 2st. There will be a big change in your before and after pics if you cut goes well which im sure it will

Longest cut ive done i think was 8/10 weeks or so, thats why you doing a massive cut has me in aw lol

Muscle Finesse & Maximuscle Board Rep

You've got a great lat spread.

TR


You've got a great lat spread.

^^^^^ Agree, fantastic shape, good luck bud. 

Jón Páll Sigmarsson
 Hercules of the 20^th Century

" Ekkert mál fyrir Jón Pál "

Flanders, TR and tkd67 thanks for the comments chaps!

I'm not too keen on how I look but I'll see where I am come the end of March!

My new journal

Dont worry Cap if your cut goes to plan you will defo look very good after 12 weeks no doubt about it.

Oh yeah what about measurements bro?

Do you check your weight once a weekly basis yeah?

Muscle Finesse & Maximuscle Board Rep

Yeh, I'll be checking my weight and measuring my waist once a week.  Not really looking at any other measurements during this time.

I'll also be keeping an eye on how my clothes fit!

My new journal

cap t, u find sscv good for fat loss?

boom

Captain T


Yeh, I'll be checking my weight and measuring my waist once a week.  Not really looking at any other measurements during this time.

I'll also be keeping an eye on how my clothes fit!

Ok bro no probs thats ace. Any idea of your measurement atm chest and biceps?

Muscle Finesse & Maximuscle Board Rep

Icemansoldier


Ok bro no probs thats ace. Any idea of your measurement atm chest and biceps?

IIRC from the last time I measured them, biceps are around 15.5 inches and chest was about 43 inches (both flexed)

My new journal

orange86


cap t, u find sscv good for fat loss?

I think any cardio will help with fat loss.  Diet is the main thing IMO.

My new journal

EXAMPLE OF DIET ON LOW CARB DAY:

7.30am: 2 whole boiled eggs, 30g protein in water
11.30am: 90g tuna, salad from salad bar at work - a little sweet potato, peppers, broad beans, chickpeas, green beans, beetroot, radish
3.30pm: 90g tuna
7.30pm: 150g lamb mince, 40g pasta
10.30pm: 40g casein in water
4 mugs green tea and 3-4 litres of water spread throughout the day

EXAMPLE OF DIET ON HIGH CARB DAY:

7.30am: 30g protein in milk with 2 weetabix
11.30am: 90g chicken, salad as low carb day
3.00pm: 50g chicken in a small wholemeal bread roll
5.00pm: 90g tuna
8.00pm: 120g mackerel, 100g potato, tomatoes, spinach, onions, carrots
10.00pm: (PWO shake) 40g protein, 40g maltodextrin in water
4 mugs green tea and 3-4 litres of water spread throughout the day

If anybody has any suggestions to improve, let me know.  I'm making up this carb cycling as I go along.

My new journal

Captain T

orange86


cap t, u find sscv good for fat loss?

I think any cardio will help with fat loss.  Diet is the main thing IMO.

And lots of it!!

Make every week count!!.. Train hard!! Diet harder!! 

Never give up!!

Good to see you back Cap.

I'll just echo what everyone else has said, you will be in great shape in 12 weeks in fact I would go as far as to say you won't need 12 weeks.

Remember to up CV / drop cals further as your weight loss slows down.

Tuffy's Journal - Click!

High-quality, tested performance nutrition. 
 Quality assurance & value guaranteed... 
www.maxiraw.com

Training Nutrition Essentials

Cheers Tuffy, I am thinking of upping CV anyway. 

Probably a spot of shadow boxing/bag work, skipping or power walking with a rucksack full of weights!

My new journal

Weights day: 5 Jan 2010

LEGS:

Front squat: 50kg x5, 60kg x5, 70kg x5, 80kg x4+1.5, 70kg x8+2
SLDL: 90kg x10, 100kg x9, 110kg x3, 90kg x5
Seated calf raise: 70kg x10, x10, x10, x10

ABS:

Weighted crunch: 15kg x10, x10, x10
Hanging leg raise: 2 sets 10 reps

NOTES: did front squat with clean grip for 1st time, it was ok although I've not got it quite right as wrists hurt a little.

For future reference, if anyone is interested - increases in weights lifted will be shown in green, increases in reps at the same weight will be shown in red.
EDIT: where I say I did "x + y" it means I completed x reps, racked the bar, took 10-15 secs and did another y reps.

My new journal

Sure you will do very well, good luck!

You should do monthly measurements mate , i think its a better motivator than weekly!

Good luck though , looks lke you know what you want and how to do it.

Maybe i'll go fortnightly as a compromise!  I'm going to take monthly pics to compare.  May post them up to get some feedback too, not sure if thats allowed in the rules of the competition though!

You are flying on the cardio, I've only done 90 minutes!!  You've lost more than a stone already?!  Good on you mate!

My new journal

Captain T


Maybe i'll go fortnightly as a compromise!  I'm going to take monthly pics to compare.  May post them up to get some feedback too, not sure if thats allowed in the rules of the competition though!

You are flying on the cardio, I've only done 90 minutes!!  You've lost more than a stone already?!  Good on you mate!

Fortnightly is good also lol

Yeah , majority on bike and some outside!

Thanks

I would weigh weekly and take measurements / pics monthly tbh.

If you are cutting, you want to be sure you are losing weight / fat all the time, so you could waste a week if you are only weighing fortnightly and your calorie def needs adjusting.

Just my 2p

Tuffy's Journal - Click!

High-quality, tested performance nutrition. 
 Quality assurance & value guaranteed... 
www.maxiraw.com

Training Nutrition Essentials

Tuffy


I would weigh weekly and take measurements / pics monthly tbh.

If you are cutting, you want to be sure you are losing weight / fat all the time, so you could waste a week if you are only weighing fortnightly and your calorie def needs adjusting.

Just my 2p

You have a point mate

He wants to be keeping tabs on the muscle aswell to make sure he isnt losing.

I'll be monitoring my lifts which should give an indication of whether I'm losing muscle.

I think weekly weight taking would be best TBH, otherwise as Tuffy says I could be wasting time.

Are you just trying to sabotage my shape up BB?!!?!

My new journal

Captain T




Are you just trying to sabotage my shape up BB?!!?!

Damn you got me

Haha it seems we have a traitor in our midst

Tuffy's Journal - Click!

High-quality, tested performance nutrition. 
 Quality assurance & value guaranteed... 
www.maxiraw.com

Training Nutrition Essentials

Yeah agree with tuffy weekly weigh in is defo best option.

Muscle Finesse & Maximuscle Board Rep